Back to School

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Back to School: Choosing the Right Backpack

 

It’s already that time again, as you are getting ready for back-to-school shopping, let’s talk about how to choose the right backpack for students. Carrying a heavy backpack that is poorly designed can lead to muscle strain, headaches, neck, back and arm pain.

 

Let’s dive into what students or their parents should look for when selecting a backpack for the upcoming school year.

 

  • Pick a backpack with two wide, adjustable and padded shoulder straps, along with a hip or waist strap.
  • Helps with weight distribution and prevent neck, back and arm pain related to carrying a heavy backpack.
  • A padded back.
  • Provides comfort and protects the back from oddly shaped objects in the backpack.
  • Multiple compartments
  • Helps to stay organized and distribute the weight evenly.
  • Reflective material
  • Consider choosing backpacks with reflective materials/strips to enhance safety during darker mornings or evenings.
  • Try it out
  • Whenever possible, wear the backpack loaded with few books and school supplies to assess how it feels. Adjust the shoulder straps to your shoulder width to get a sense of how it distributes weight.

 

50% WILL EXPERIENCE LOWER BACK PAIN

Research indicates that during the teenage years more than 50 per cent of young people will experience at least one episode of lower back pain.1  If your child complains of back pain or weakness, consult your chiropractor for an evaluation.

 

 

Once you choose the right backpack for yourself or your kids, it’s very important to wear it right and pack it light. Here are some things to consider when using a backpack:

 

  • Pack the heaviest items closest to the student’s back and in the middle of the backpack.

 

  • Consider how much the bag weighs when it’s full? Some research suggests that backpacks should be no more than 10% of the wearer’s body.1 For example; if a student weighs 130 pounds, their backpack should only weigh 13 pounds. Plan ahead and only carry things in your backpack that are needed for that day.

 

  • The bottom of the bag should sit at waist level or preferably a few inches above waist level.

 

  • Parents can test the fit of the backpack by sliding their hand between the backpack and the child’s back – if you can’t slide your hand in, the backpack is too snug.

 

  • Always use both shoulder straps. Adjust the shoulder straps to help distribute weight evenly across the shoulders and to make sure the backpack sits flush against the back.

 

A heavy backpack carried on one shoulder forces the muscles and spine to compensate for the uneven weight. This places stress on the mid and lower back. If you or your child is dealing with similar back pain, seeing a healthcare professional such as a Chiropractor, Athletic Therapist, Physiotherapist and Massage therapist can help alleviate the aches and pains.

 

By paying attention to the features of the backpack, how it’s packed and carried, students can minimize discomfort and poor posture habits during the school year.

 

References:

  1. 1.Perrone, Michelle et al. “The Impact of Backpack Loads on School Children: A Critical Narrative Review.” International journal of environmental research and public health vol. 15,11 2529. 12 Nov. 2018, doi:10.3390/ijerph15112529